Tzatziki is a traditional Greek dish, usually served with bread at the start of a meal, or used as a condiment on sandwiches or gyros. This vegan tzatziki recipe can be made with either soy or coconut non-dairy yogurt and plenty of fresh chopped mint for tons of fresh flavor. You don't have to give up this traditional favorite; you simply have to swap out the regular dairy yogurt for non-dairy vegan yogurt.
If you grow your own cucumbers and mint, you can use them for this recipe and enjoy it as part of your summer garden bounty.
You can serve the tzatziki with pita bread or pita chips as an appetizer, or serve it with homemade hummus and baba ghanoush as part of a Middle Eastern spread. It also makes a great spread on sandwiches, so give it a try with your other ingredients on vegetarian sandwiches.
- 2 cups plain soy (or coconut non-dairy yogurt)
- 2 cucumbers (peeled and diced small)
- 3 cloves garlic (minced)
- 3 Tbsp. lemon juice (fresh is best)
- 1 Tbsp. olive oil
- Dash salt and pepper (to taste)
- 1 Tbsp. mint leaves (freshly chopped)
- 1/4 tsp. paprika
- Dice the cucumbers. You may want to peel the cucumbers before you dice them, especially if you have trouble digesting the cucumber peels. Also, if you are using supermarket cucumbers, some have a lot of wax on the skin that isn't digestible. Also, you may want to discard any of the larger seeds.
- To make the finished tzatziki less watery, be sure to drain as much juice from the cucumbers as possible before mixing with the other ingredients. You might want to give them a good squeeze with your hands. Another tactic is to salt them, let them sit for a bit, and then squeeze out the extra liquid.
- Peel and mince the garlic.
- Chop the mint leaves.
- Mix all ingredients in a bowl: combine the yogurt, diced cucumbers, garlic, lemon juice, olive oil, salt and pepper, fresh mint and paprika, stirring well to combine.
- Chill the tzatziki in the refrigerator for at least an hour before serving to allow flavors to mingle.
- Taste, and adjust seasonings to taste. Give it all a quick stir again just before serving.
Now you can serve or use the tzatziki in many ways. It can be a refreshing dip to serve with pita or chips as a snack, great for summer on the patio or at poolside. You enjoy it as part of a vegetarian gyro or other sandwiches.
If you want to make a Middle Eastern meal, include it with these other vegan versions of traditional foods:
Easy Vegan Baba Ghanoush Recipe: This vegan eggplant recipe uses only five ingredients and is part of a traditional Middle Eastern spread.
Vegan Garlic Hummus Recipe: Enjoy this easy hummus with a mix of spices and herbs.
Oil-Free Tahini-Free Vegan Hummus: If you're watching the fat and calories, try this version of hummus made without tahini.
|Nutritional Guidelines (per serving)|
|Total Fat||4 g|
|Saturated Fat||2 g|
|Unsaturated Fat||2 g|
|Dietary Fiber||1 g|